Dive into this athlete’s performance at 2024 Birmingham using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
1000 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Stubbs Adam's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Stubbs Adam's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Stubbs Adam's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Stubbs Adam's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
04:12.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Adam, first off, let’s take a moment to appreciate your effort out there in Birmingham! Finishing with a time of 01:24:39 puts you at a solid overall rank of 1296, which is in the top 47% of a whopping 2702 athletes. Not too shabby! In your age group, you landed at 301, which is also in the top 53%. Clearly, you’ve got some fire in those legs! 🔥
Your total running time of 00:38:51 is impressive, coming in 03:33 faster than average. This suggests you’ve got a runner’s profile, which is fantastic! However, we need to balance that with some strength work to really maximize your potential. The splits tell us a story: you started a bit slower in the first run but picked up steam significantly in the second. Just remember, pacing is key! You don’t want to be the guy who runs out of gas before reaching the finish line—unless you’re trying to audition for a role in a running-themed soap opera. 🏃♂️💨
Segments to Improve:
Now, let’s get into the nitty-gritty of where you can improve. Here are the segments that need a little TLC:
Roxzone (00:07:40): This time was 01:02 slower than average. This indicates that you may have taken a bit too long during transitions. To improve here, work on your overall fitness and practice faster transitions. Incorporate drills that simulate race conditions to help you get in and out of each zone more efficiently. Think of it as rehearsing for a sprinting version of a pit stop!
Wall Balls (00:07:20): You were 00:56 slower than average here. Wall balls require a combination of strength and endurance. Let’s tackle this with some high-rep wall ball sessions. Aim for 3 sets of 15 to 20 reps. Focus on your squat depth and explosive upward movement. If you can’t find a wall, just pretend the wall is your ex—throw that ball as hard as you can! 😆
Sandbag Lunges (00:06:11): You were 01:10 slower than the average. Lunges can really sap your energy, so let’s build up your leg strength and endurance. Try incorporating weighted lunges into your routine, aiming for 3 sets of 10 lunges on each leg, using a sandbag or dumbbells for extra resistance. Remember, form is key here—no need to look like a flamingo trying to balance!
Burpees Broad Jump (00:05:08): You were 00:05 faster than average, but it’s still an area to build on. Increase your explosiveness with plyometric training. For example, do 3 sets of 10 burpee broad jumps, focusing on landing softly to protect those knees. Think of it as your superhero training—leaping over buildings in a single bound!
Sled Push / Pull: Both were slower than average (00:03:02 and 00:04:51 respectively). To improve, focus on heavy sled pushes and pulls in your training. Aim for short, intense intervals of around 20-30 meters, resting as needed to maintain good form. The sled isn’t going to push itself, so channel your inner Hulk and get after it! 💪
Farmers Carry (00:02:23): You were 00:14 slower than average, which suggests a need for grip strength and core stability. Incorporate farmer’s carries into your routine by walking with heavy dumbbells for distance. Aim for sets of 40-50 meters. It’s basically like carrying your groceries in one trip—challenge accepted! 🛒
Race Strategies:
When it comes to race day, strategy is everything. Here are some strategies to keep you on track:
Pacing: Aim for a steady pace at the beginning of each run segment. It’s tempting to go all out, but you’ll want to save energy for the later parts of the race. Think of it as a marathon, not a sprint—unless you’re training for the 100m dash, in which case, go nuts!
Transitions: Practice your transitions during training. Set up a mini-course where you can practice moving from one exercise to another quickly. Think of yourself as a well-oiled machine—no time wasted!
Mindset: Keep a positive mindset throughout. You’ve trained hard for this, so trust in your preparation. Remember, it’s not just a race; it’s an experience. Embrace the grind; every second counts!
Conclusion:
Adam, your performance in Birmingham shows that you’re on the right track, but there’s always room for improvement. Focus on your weaknesses, and you’ll turn them into strengths. Remember, “Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” So, get out there, keep grinding, and let’s turn that 47% into 100% next time! 🏆
Keep pushing, stay motivated, and never forget to have fun along the way. You’ve got this! This is The Rox-Coach signing off—let’s crush it next time! 💥